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    Daily WOD

    CrossFit Kids 5pm (no regular class on at this time)   A) EMOM x 8   4 Push Presses   B) E2M x 4   4 Back Squats ...

    21 November, 2018 /

    Linchpin Test 6   4 rft: 21 Wall Ball (9/6kg) 18 Pull-Ups 15 KB Swings (24/16kg) 12 HSPU ...

    20 November, 2018 /

    There are two options today. Parts A and B are completed as one of the options and Part C is completed as the other option.    A) Deadlift   8-8-6-6-4-4-4-4-4   and   B) For time: 800m Row 40 Toes-to-Bar 20 Burpees   or   C) ACC OQ 18.2 and 2A With a 20 minute running clock:   18.2 For time: 30-20-10 DB Deadlifts (35/22.5kg) Burpee Boxovers...

    19 November, 2018 /

    A) Power Clean 3-3-3   B) ACC OQ 18.1 AMRAP in 12 minutes: 30 Double Unders 3,6,9...

    18 November, 2018 /

    Partner or solo   0 - 10:00 A) "Annie" For time: 50-40-30-20-10 Double Unders Situps   then   10:00 - 22:00 B) Dumbbell "Rahoi" AMRAP in 12 mins: 12 Box Jumps (24/16kg) 6 DB Thrusters (2 x 20/15kg) 6 DB Facing Burpees   Patrner WOD - share "Annie" reps 50/50 - alternate movements for "Rahoi"   In-house championships kids workout - Sam T urging Cliff to bring it! ...

    16 November, 2018 /

    REMOM for 30 mins:   1) 10 HSPU or 10 Alt KB Curl and Press   2) 30 sec max Pull-Ups   3) 5 DB Burpee DL   4) 30 sec max Cals   5) Rest or 10 Hollow Rocks or 100m Sprint ...

    15 November, 2018 /

    CrossFit Kids 5pm (no adult class on at this time)   A) Clean and Jerk   - 30 minutes   B) AMRAP in 8 minutes: 15 Situps 12 Pushups 9 Wall Ball (9/6kg) Photo credit: Michael Coppola Photographics ...

    14 November, 2018 /

    A) Power Snatch   - 10 minutes to build to a heavy double     B) AMRAP in 16 minutes: 30 Double Unders 200m Run 15 Power Snatches (35/25kg) 10 Back Rack Lunges ...

    13 November, 2018 /

    A) Front Squat 4-4-4   B) 10 rft: 10 Kickback Burpees (6") 10 KB Swings (24/16kg)   - 15 minute time cap ...

    12 November, 2018 /

    E90S x 6   A) 3 Bench Presses 6 Pull-Ups   B) 3 Deadlifts 6 Dips   C) 10 Toes-to-Bar 10/8 Cals ...

    11 November, 2018 /
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